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General Practice 2023

5 tips to relieve PMS symptoms

5 tips to relieve PMS symptoms
5 tips to relieve PMS symptoms

The symptoms of PMS can be relieved through some changes in life habits, such as regular physical activity, he althy and adequate diet and activities that promote a feeling of well-being and relaxation. However, in cases where the symptoms do not improve with these practices, the gynecologist may recommend the use of some medications, mainly contraceptives.

PMS is a situation that is present in most women and that causes very uncomfortable symptoms and that can directly influence a woman's quality of life, with mood swings, cramps, headache, swelling and excessive hunger, for example. Learn how to identify PMS symptoms.

1. Drinking teas and juices with calming properties

Teas and juices with calming and anxiolytic properties are a good option to relieve mood swings common during PMS, such as chamomile, valerian or St. John's wort tea and passion fruit juice.

To have the desired effect, it is recommended to drink passion fruit juice daily or one of the teas at the end of the day or before bed, at least 10 days before menstruation. Check out other options for home remedies to calm down.

2. Eating foods rich in fiber

Some women also report that they feel more hungry during PMS and, therefore, one way to reduce excessive hunger is to prefer foods that are rich in fiber, as they increase the feeling of satiety and, consequently, the hungry. Thus, some of the foods that can be consumed in the days before menstruation are pear, plum, papaya, oatmeal, vegetables and whole grains.Discover other foods rich in fiber.

In addition to fiber-rich foods, pumpkin seeds can be added to your daily diet, as they are rich in magnesium, helping to decrease muscle contraction and promote menstrual cramps relief.

3. Practicing physical activity

The practice of physical activity promotes the release of serotonin in the body, which is a neurotransmitter responsible for the feeling of well-being. Thus, when practicing physical activity, it is possible to promote the relief of some PMS symptoms, such as bad mood, stress and anxiety. See other tips to increase serotonin.

In addition to promoting a feeling of well-being, physical activity can also be useful in combating fluid retention, reducing the swelling that is common in this period.

4. Eating food sources of tryptophan

Tryptophan is an amino acid precursor of serotonin, that is, consuming foods rich in this amino acid can help promote a feeling of well-being and relieve PMS symptoms.Some foods rich in tryptophan that can be included in your daily diet are bananas, nuts, salmon, eggs and cocoa, for example. Discover other foods rich in tryptophan.

5. Drink plenty of fluids

It is common for women with PMS to feel more swollen, especially in the abdominal region, due to fluid retention. That's why it's important that she drinks at least 2 liters of water a day, so she can keep her body hydrated and fight PMS swelling.

Another way to increase the consumption of liquids is through the consumption of foods rich in water and that have diuretic properties, such as melon and watermelon, for example, in addition to the consumption of teas with diuretic properties, like sandpit tea, for example.

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